Stress and Diabetes

woman with job stress and diabetes

Job Stress and Diabetes

By Dr. Pamela Frank, BSc(Hons), ND

Are you a slave to your job?  Do you work long hours? Have little support? Feel that you have no control over the situation? Is there a link between your stress and diabetes?  You may want to read this.

In a 2010 study, white, middle-aged women reporting high levels of job strain and little work-related social support appear to be at increased risk for developing type 2 diabetes.  Among the women, about 10 percent of all type 2 diabetes cases could have been prevented had the job-related stressors of little control, high demands, and little social support been eliminated.

When I see a patient with type II diabetes, we always address the 3 foundations of healthy blood sugar: diet, stress reduction and exercise. Women that I have seen with blood sugar problems have often already cleaned up their diet and started exercising, but may still struggle with blood sugar issues when stress is high. In those patients, we focus on reducing stress where we can and adding in some stress reduction techniques like yoga, meditation or tai chi.

Stress is a part of everyone’s life, and a certain amount of stress is good as it can help motivate action and positive change.  Where stress seems to be particularly damaging is where women feel out of control of the stress.  Given this data, perhaps we should consider out of control work stress as another unhealthy lifestyle factor similar to obesity, low physical activity, smoking and poor diet.  Working oneself to death is sometimes lauded as an achievement and considered admirable, there are limits and taking control of your stress and seeking social support may be more deserving of merit.

I would add that it’s particularly important for women with any reproductive health or hormonal issue to be cognizant of negative stress since that type of stress obviously has a major influence on blood sugar and insulin levels which ultimately creates hormonal imbalances as well as type II diabetes.

Our naturopathic doctors can help with lifestyle counselling, diet advice, and natural remedies to help you relax and manage blood sugar better.  And of course, our massage therapists have the most amazing remedy for stress at their fingertips.  Book now.

Meal Replacement

why boost is no better than a chocolate bar pic

Why “Meal Replacement Drinks” are no Better Than Chocolate Bars

By Dr. Pamela Frank, BSc(Hons), ND

My mom is elderly and lives on her own and doesn’t always remember to prepare herself a nutritious meal. Her doctor recommended one of these “meal replacements”, here’s why that’s a horrible idea.

These “meal replacement” drinks are mostly composed of unhealthy fats and sugar.  If all I was concerned with was giving my mom empty calories like that, I would just give her a chocolate bar.  At least it contains real food ingredients (peanuts).  The main ingredients in these drinks are: water, sugar, corn syrup, milk protein concentrate, canola/sunflower/corn oil and soy protein isolate.

What about the vitamins and minerals in meal replacement drinks?

The quality of these vitamins and minerals is the lowest of the low, the cheapest forms for the manufacturer to put in.  Not well absorbed, not the form that the body needs.  The casein is potentially detrimental to the digestive tract and absorption of nutrients.  Caseinate forms of calcium (in these drinks), contain the protein casein which is a common food allergen and may aggravate anyone with a dairy sensitivity.

How do the nutritional facts compare?

Meal Replacement Drink:

Calories: 240/8 oz bottle

Cholesterol: 10 mg

Sodium: 150 mg

Carbohydrate: 41 g

Sugar: 20 g

Snickers:

Calories: 250/bar

Cholesterol: 5 mg

Sodium: 120 mg

Carbohydrate: 33 g

Sugar: 27 g

NesQuick:

Calories: 150/8 oz

Cholesterol: 15 mg

Sodium: 180 mg

Carbohydrate: 24 g

Sugar: 22 g

If you’re noticing some similarities between the Meal Replacement drink and NesQuik, that’s because they share the same manufacturer.

What are better alternatives to meal replacement drinks?

There are many better ways to help an aging parent or someone who is very ill meet their nutritional needs.  If they would prefer something in liquid form, purchase a high quality protein shake like Vega One or Ultra Protein Plus by Douglas Labs.  They’ll supply protein, much better quality vitamins and minerals without the sugar and canola oil.  To bump up the calories, blend these with full fat coconut milk, a banana, an avocado, some coconut oil and/or almond butter.

For mineral and protein nourishment, cook up some bone broth.  It’s easy, you just throw something with a bone in it in the slow cooker with a splash of apple cider vinegar and some chopped up veggies and leave it overnight.  A cup per day of bone broth will provide lots of readily absorbed minerals, and protein in the form of gelatin which can be used by the body to make collagen for building healthy bones, hair, skin and nails.

Chiropractic for Children

Boy laughing with quote about chiropractic for children

Is Chiropractic Safe for Children?

Chiropractic care addresses children’s health conditions associated with the nervous and musculoskeletal systems.  Spinal adjustments for infants and children are not the same as those used on adults. They are tailored to the size of the child and the stage of development of the child’s musculoskeletal system.

Why Do Children Need Chiropractic Treatment?

During the first few years of life we grow and change at an astonishing rate. Traumas, sprains and strains incurred, and/or poor postural habits formed during these years have the potential to affect us later on in life. Within the first 12 months of life approximately 50% of babies will have had at least one fall onto their heads from a high place. As babies learn to walk they will suffer from hundreds of falls onto their bottoms. As children get older they may start participating in sports. It is estimated that 3.5 million children under the age of 14 receive medical treatment for sports injuries every year. The Centre for Disease Control and prevention did a study which showed chiropractic and osteopath manipulation were the most common form of doctor directed complementary or alternative medicine used by children. The percentage of chiropractic patients under the age of 17 has increased at least 8.5% since 1991.

Does Research Support the Safety of Chiropractic Treatment for Kids?

Recent research by the International Chiropractic Pediatric Association (ICPA) found spinal manipulative therapy to be safe and effective in treating children of all ages.

What are the Benefits of Seeing a Chiropractor for Children?

Dr Hewitt , past president of the American Chiropractic Associationʼs (ACA) Pediatrics Council states that the majority of patients report that their children enjoy their chiropractic adjustments and look forward to subsequent visits. They also report that their children experience a greater level of health while under regular chiropractic care. Parents surveyed by the ICPA reported behavioural improvements for kids who saw a chiropractor, as well as improved sleep and stronger immune systems. Scientific evidence in these areas is still inconclusive, however, the large increase in the number of children under chiropractic care appears to be a positive endorsement of its benefits.

What is a Chiropractic Adjustment?

A chiropractic adjustment is the application of a specific force through a restricted joint. The adjustment restores normal joint movement, reduces muscle tension and allows your nervous system to function properly again. The results are a decrease in your pain, increased mobility and flexibility, restored function and a renewed sense of vitality.

Improved health and a better quality of life for your children is just around the corner.

By Dr Kimberley Macanuel, BSc(Hons), DC

Massage Therapy & Parkinson’s Disease

massage for Parkinson's disease by a registered massage therapist or RMT

Parkinson’s Disease and Massage Therapy

Parkinson’s Disease is a central nervous system disorder which affects the body’s motor function. This dysfunction is due to a lack of dopamine which is a brain chemical or neurotransmitter produced in the brain. Dopamine enables motor function (or muscle movement). Parkinson’s will often result in symptoms including rigidity in the muscles and joints, uncontrolled movements, and tremors. Difficulty with slow controlled movements such as holding a glass of water is common, as well as difficulty walking.

Massage in general plays a great role in reducing muscle soreness, and improving range of motion, so in the case of those suffering from Parkinson’s where severe muscle tightness and restriction in movements are an everyday issue, regular massage is very beneficial. Massage also decreases sympathetic nervous system firing, which is essential to reducing high tone in muscles.  Massage therapy has also been shown to be beneficial for constipation in people with Parkinson’s.

If massage therapy can help such extreme muscle rigidity and stiffness, imagine how it can also help those with everyday muscle tension. Our skilled registered massage therapists are usually covered by your insurance and can help relieve symptoms of Parkinson’s disease such as muscle stiffness and constipation.

Sources:

McClurg D, Walker K, Aitchison P, Jamieson K, Dickinson L, Paul L, Hagen S, Cunnington AL. Abdominal Massage for the Relief of Constipation in People with Parkinson’s: A Qualitative Study. Parkinsons Dis. 2016;2016:4842090. doi: 10.1155/2016/4842090. Epub 2016 Dec 8.

Casciaro Y. Massage Therapy Treatment and Outcomes for a Patient with Parkinson’s Disease: a Case Report. Int J Ther Massage Bodywork. 2016 Mar 4;9(1):11-8. eCollection 2016.

McClurg D, Hagen S, Jamieson K, Dickinson L, Paul L, Cunnington A. Abdominal massage for the alleviation of symptoms of constipation in people with Parkinson’s: a randomised controlled pilot study. Age Ageing. 2016 Mar;45(2):299-303. doi: 10.1093/ageing/afw005. Epub 2016 Jan 29.

Chestnuts Roasting in Your Oven

roasted chestnuts

Chestnuts

The tradition of roasting chestnuts dates back to sixteenth century Rome where street vendors sold them, much like we see here in Toronto.

Nutritional Content of Chestnuts

 

Chestnuts crumble in the mouth to give a sweet flavour, they are low in fat and are in fact a seed, not a nut. They are a good source of dietary fibre, and minerals like manganese, potassium, copper, phosphorous, magnesium and iron. They are also a vitamin powerhouse with Vitamin C, Vitamin B6, Thiamine, Folate, Riboflavin, Niacin and Pantothenic Acid. Zinc and calcium are also present in small amounts.  They contain lower amounts of fat and protein than most nuts and seeds and relatively higher amounts of carbohydrate and sugar.

How to Choose Good Chestnuts

These “nuts” are freshest between October to December.  Look for fresh ones that are hard, shiny, heavy for their size and do not rattle when you shake them. Because of their starch and sugar content they, they can harbour mold, discard any with visible mold.  They are highly perishable, so refrigerate them for up to one week or freeze for up to one month.

Roasting Chestnuts

You can roast them yourself by nicking the skins so that they don’t explode as they heat up. You should cut an X in the skin with a very sharp knife. Cut right through the skin, they have very tough skin so a little pressure is needed. Watch your fingers!

Heat your oven to 400 degrees Fahrenheit, spread chestnuts out on a roasting pan and pop them into the oven for approx 15-20 mins.

Take them out of the oven and let them cool a bit before eating. If you place a towel over them while they cool, the trapped steam will help loosen the skin. When you are ready to eat them, peel them by squeezing them to loosen the skin.

Here’s a link to some chestnut recipes: http://www.epicurious.com/ingredient/chestnut

Looking for more healthy food ideas or nutrition advice?  Talk to one of our licensed naturopathic doctors.  

Keep New Year’s Resolutions

 

woman thinking about fitness resolutions

7 Tips to Keep Your Fitness Resolutions in 2017

New Year’s resolutions date back to ancient Rome and the mythical King Janus, from whose name January derives. Janus became a symbol for resolutions because he had two faces and could look simultaneously back on the past and look forward to the future.  This January, look back on the past to see what you could do better, then look forward to a new and improved future.

Here are some pointers to help you keep your fitness resolutions in 2017:

  1. Set attainable goals and have realistic expectations.  If you’re new to exercise, planning to run a marathon may be a bit too ambitious.
  2. Find the sweet spot of balance between too much exercise and too little.  What that means is that you want to find the balance between where you get the benefits of exercise without overdoing and winding up injured or burning yourself out.
  3. Make a resolution along with a friend or spouse. Research shows that having someone you’re accountable to can almost triple your likelihood of sticking with exercise.
  4. One study showed that motivation to be physically active was higher when sports – instead of just exercise – were involved.  Sports can make exercise less like drudgery and more like fun. Plus there’s an added social benefit to team sports.
  5. Having a goal in mind helps.  For example, register for a 5 km run then train to achieve it or keep working on achieving your next belt in martial arts.
  6. Get the resources you need to achieve your goals, whether it’s a day planner, gym membership, group classes, fitness tracker app or a personal trainer to keep you in line.
  7. Establish a routine that you enjoy and stick to it.  Consistency is key with exercise.  If your work requires you to travel, do some kind of exercise that is portable like walking, running or stay in hotels that have a fitness room.

Prevent Colds

woman trying to prevent colds and flus

How to Prevent Colds and Flus

By Dr. Pamela Frank, BSc(Hons), ND

Looking to waltz through cold and flu season unscathed and prevent colds and flus?  Here are 5 tips to stay cold and flu free this year:

  1. Up your vitamin D intake.  This time of year you want to be taking more than your usual dose of vitamin D to make up for shorter days and very little exposed skin to sunlight. A trip south may also help increase your vitamin D but also help fend of Seasonal Affective Disorder (SAD).  Personally, I can’t wait for March Break and some warmth and sunshine.
  2. Cut food sensitivities out of your diet.  How can your immune system fight off viruses if it’s busy fighting off your lunch?  If you know you have a dairy sensitivity, avoid dairy. Ok, well maybe after the holiday parties are over.
  3. Eat more ginger – Ginger helps protect against viruses by blocking viral attachment and internalization.  Ginger tea and curries are good ways to incorporate more ginger. There are lots of healthy ways to add some extra ginger to your diet on our recipe page: Gingerbread Cookie Tea, Apricot Ginger Chicken, and Ginger Pear Energy Bars are just a few.
  4. Reduce your intake of sugar sweetened beverages – pop, energy drinks, lattés, chocolate milk, fruit drinks, shakes, and anything else with added sugar. We know sugar suppresses the immune system for at least 3 hours after consumption.  Drink this Cinnamon Chai, Gingerbread Cookie Tea, or New Year’s Resolution Smoothie instead.
  5. Drink green tea. Green tea is the perfect immune system boosting drink. Green tea contains a substance called epigallocatechin gallate, or EGCG. This substance can fight bacteria and prevent viruses from multiplying. Green Tea Cheesecake anyone?

Wanting more advice about how to prevent colds or flus, what to take or do if you get a cold or flu or what to do if you are feeling the first signs of a cold or flu?  See one of our licensed naturopathic doctors today.

Want to know when to see a doctor about a cold or flu?  Want to know what should be in your cold and flu prevention tool box? Download and save Dr. Pamela’s handy infographic here:

prevent colds and flu

 

Looking for even more information about colds and flus, natural remedies for colds and flus, tips to stay healthy, herbal remedies for colds and flus, quizzes and immune system assessments?  Purchase the full Cold and Flu ebook here: https://www.smashwords.com/books/view/595481

 

Massage Therapy Fitness

man having massage therapy for fitness

Massage Therapy for Improving Fitness

By Helen Harris-Bhavnani, RMT

Massage Improves Circulation

One of massage therapy’s many benefits is an increase in the body’s circulation. This occurs simply due to the mechanical massaging of muscles, blood and lymphatic vessels.  The blood gets “pushed” through the muscles and tissues and directed back toward the heart.  The lymphatic vessels help your muscles to repair and help to heal injuries.

It also helps (through this increased circulation) to maintain proper nutrition of your muscles. Your blood and lymphatic circulation helps to deliver nutrients, white blood cells and oxygen to your muscles. After exercising, your muscles need those nutrients and white blood cells in order to repair and grow as well as to maintain their health. Manual therapies are a great way to increase blood flow, which in turn delivers the nutrients and oxygen your body needs to help repair itself.

Massage Helps Post Workout Recovery

Your RMT can also help you to relax and rejuvenate after a work-out. Muscles that are well nourished and relaxed grow better, function better and are less prone to injuries that may threaten to derail your fitness regimen.  A 2016 study found that massage therapy was significantly more effective than no intervention on the post-race recovery from pain and perceived fatigue in long-distance triathlon athletes.  If it helps triathletes recover, it can help you too.

So get out there, get your body moving, and take care of yourself by seeing your RMT afterward.

Massage Research Sources:

Kojidi MM, Okhovatian F, Rahimi A, Baghban AA, Azimi H. Comparison Between the Effects of Passive and Active Soft Tissue Therapies on Latent Trigger Points of Upper Trapezius Muscle in Women: Single-Blind, Randomized Clinical Trial. J Chiropr Med. 2016 Dec;15(4):235-242. Epub 2016 Oct 11.

Emtiazy M, Abrishamkar M. The Effect of Massage Therapy on Children’s Learning Process: A Review. Iran J Med Sci. 2016 May;41(3 Suppl):S64.

Nunes GS, Bender PU, de Menezes FS, Yamashitafuji I, Vargas VZ, Wageck B. Massage therapy decreases pain and perceived fatigue after long-distance Ironman triathlon: a randomised trial. J Physiother. 2016 Apr;62(2):83-7. doi: 10.1016/j.jphys.2016.02.009. Epub 2016 Mar 23.

Do you have these Common Symptoms?

man wondering if symptoms are common or normal

Symptoms: Are You Common or Normal?

By Dr. Pamela Frank, BSc(Hons), Naturopathic Doctor

First some definitions:
Common: Occurring or happening regularly or frequently.
Normal: Healthy, not sick or ill.

Here’s why I’m making this distinction. I often have patients comment that “oh, I have to take Advil the first two days of my period every month, but that’s normal”. Or “I have a bowel movement every day or two, but that’s normal”. I would like to point out that, neither of the above is normal, common yes, but not normal. We commonly make assumptions about something that we’ve been living with for a long time or have always had, or our mothers always had, or our best friend has too, is “normal”. Sometimes we need to examine these assumptions in order to move forward and achieve better health. Here’s a brief list of some things that I find are common symptoms but not at all normal:

Common Symptoms
Constipation i.e. bowel movements less than 1-3 times per day
Headaches with change in weather, stress, PMS
Menstrual cramping
PMS
Hot flashes, night sweats, depression at menopause
Heartburn or the need to take antacids
Exhaustion when you get home from work
Cravings for salt and/or sugar
Up 1-3 times per night to the washroom
Back pain on waking

Normal
Bowel movements 1-3 times per day, every day, typically after eating
No headaches or excess muscle tension
Pain-free periods
Other than the date, no sign that your period is due
At menopause your periods just stop
No heartburn or antacids
Energy to be active in the evening until at least 8 p.m.
No food cravings
No night waking or need to urinate at night
Free and easy movement any time of day

I could go on, but you get the picture. As a society we make assumptions about what is normal based on what everyone has or does, but true health requires ongoing assessment of where we are at and where we would like to be and then making use of all the tools at our disposal to get there.

Craniosacral Therapy

woman relieving neck pain with craniosacral therapy

Craniosacral Therapy and Neck Pain

By Joy Walraven, TCMP, Acupuncturist, Craniosacral Therapist

Is your chronic neck pain cramping your style? Tired of getting relief for a day or two and then being right back where you started? Craniosacral therapy (CST) is likely the answer for you. According to recent research published in The Clinical Journal of Pain, 8 weekly treatments of craniosacral therapy significantly reduces neck pain, even three months after treatment is over. As a health practitioner, these kind of long-term results are what I want for everyone who comes to see me.

CST is a gentle, manual therapy that relieves restrictions in the head, spine, sacrum and fascia. Fascia is a web of tissue that connects all the parts of your body; it wraps around each of your bones, muscles, internal organs, nerves, and blood vessels and links them to each other. The web is designed to allow for smooth, gliding movement between all of these body structures. However, injury, inflammation, and scar tissue, among other things, can cause the fascia to become stuck together. This creates a ripple effect, where other parts of the web get pulled out of alignment and you have pain in multiple places. So, for example, you might start out with a shoulder injury, and end up with neck pain as well.

During a craniosacral treatment bones and fascia are slowly and subtly shifted in order to help the body to untwist and release areas of tension that are causing pain, stress, and dysfunction in the muscles, joints, and internal organs. The technique also enhances the flow of cerebrospinal fluid around the brain and spine, which optimizes the functioning of the central nervous system. In addition to pain reduction, people almost always report that they feel a greater sense of well being and deep relaxation after treatment.

Other conditions such as post-traumatic stress, post-surgical dysfunction, scar tissue, back pain, depression and anxiety, chronic headaches, and motor coordination impairment respond very favorably to craniosacral as well.

Craniosacral Therapy Research:

Clin J Pain. 2016 May;32(5):441-9. doi: 10.1097/AJP.0000000000000290.
Craniosacral Therapy for the Treatment of Chronic Neck Pain: A
Randomized Sham-controlled Trial.
Haller H1, Lauche R, Cramer H, Rampp T, Saha FJ, Ostermann T, Dobos G.
Author information
Abstract
OBJECTIVES:
With growing evidence for the effectiveness of craniosacral therapy (CST) for pain management, the efficacy of CST remains unclear. This study therefore aimed at investigating CST in comparison with sham treatment in chronic nonspecific neck pain patients.
MATERIALS AND METHODS:
A total of 54 blinded patients were randomized into either 8 weekly units of CST or light-touch sham treatment. Outcomes were assessed before and after treatment (week 8) and again 3 months later (week 20). The primary outcome was the pain intensity on a visual analog scale at week 8; secondary outcomes included pain on movement, pressure pain sensitivity, functional disability, health-related quality of life, well-being, anxiety, depression, stress perception, pain acceptance, body awareness, patients’ global impression of improvement, and safety.
RESULTS:
In comparison with sham, CST patients reported significant and clinically relevant effects on pain intensity at week 8 (-21 mm group difference; 95% confidence interval, -32.6 to -9.4; P=0.001; d=1.02) and at week 20 (-16.8 mm group difference; 95% confidence interval, -27.5 to -6.1; P=0.003; d=0.88). Minimal clinically important differences in pain
intensity at week 20 were reported by 78% within the CST group, whereas 48% even had substantial clinical benefit. Significant between-group differences at week 20 were also found for pain on movement, functional disability, physical quality of life, anxiety and patients’ global improvement. Pressure pain sensitivity and body awareness were significantly improved only at week 8. No serious adverse events were reported.
DISCUSSION:
CST was both specifically effective and safe in reducing neck pain intensity and may improve functional disability and the quality of life up to 3 months after intervention.